10 Lub Khoom Noj Tiv Thaiv Kev laus los txhawb koj 40s-thiab-Tshaj Cev

Zoo Siab

• 1. Dej hla dej
• 2. Liab lub kua txob tswb
• 3. Papaya
• 4. Cov kab dej npau
• 5. Zaub cob pob
• 6. Hlwb Taum
• 7. Ceev
• 8. Av av nkos
• 9. Qos qos yaj ywm
• 10. Pomegranate noob
• Dej nyab koj lub cev nrog cov zaub mov muaj txiaj ntsig zoo

Zoo nkauj, ci ntsa iab ntawm daim tawv nqaij pib nrog peb noj li cas, tab sis cov zaub mov tiv thaiv kev laus no kuj tseem tuaj yeem pab nrog ntau dua qhov ntawd.

Thaum peb ntim peb cov khoom noj nrog cov zaub mov zoo tuaj nrog antioxidant, cov rog zoo, dej, thiab cov zaub mov muaj txiaj ntsig zoo, peb lub cev yuav qhia nws txoj kev txaus siab dhau los ntawm nws lub cev loj tshaj plaws: peb cov tawv nqaij.Tom qab tag nrho, daim tawv nqaij feem ntau yog thawj ntu ntawm peb lub cev ua qhov teeb meem sab hauv, thiab tsuas yog ntau heev uas muab tshuaj pleev, pleev, ntsej muag, thiab cov lus qhuab qhia tuaj yeem ua ua ntej peb xav ua tib zoo saib seb dab tsi ua rau peb rog.

Cov kws tshawb nrhiav txawm hais tias noj txiv hmab txiv ntoo thiab zaub yog qhov zoo tshaj thiab kev noj qab haus huv tshaj plaws rau kev tawm tsam npub thiab txoj kab zoo. Npaj siab ci? Nov yog 10 yam khoom noj uas zoo los tiv thaiv kev laus los txhim kho koj lub cev rau qhov ci uas tuaj sab hauv.

1. Dej hla dej

Cov txiaj ntsig kev noj qab haus huv ntawm cov dej tsis txhob poob siab! No lub cev dej-hyd hydrating nplooj ntsuab ua tau zoo ntawm:

• calcium
• poov tshuaj
• txiv ntseej
• phosphorus
• cov vitamins A, C, K, B-1, thiab B-2

Cov dej ua yeeb yaj kiab ua rau cov tawv nqaij ua kom yaug thiab ua rau txhua lub hlwb ntawm lub cev, ua kom cov nqaij oxygen oxygen zoo tuaj. Pob nrog cov vitamins A thiab C, qhov tuaj yeem tiv thaiv teeb meem dawb radicals, pab ua kom zoo kab thiab wrinkles deb.

Sim: Ntxiv ib qho puv tes ntawm no qab ntawm ntsuab rau koj cov zaub xam lav hnub no rau ci nqaij tawv thiab txhim kho kev noj qab haus huv tag nrho!

Cov zaub ntsuab qab no kuj tseem (xws li pom hauv trouts), pab plab zom mov (hauv ib qho kev kawm ntawm tes), thiab muab cov thyroid txhawb nqa vim nws cov ntsiab lus iodine.

2. Liab lub kua txob tswb

Liab tswb lub kua txob yog cov uas kav zoo tshaj plaws thaum nws los tiv thaiv kev laus. Ntxiv rau lawv cov ntsiab lus siab ntawm cov vitamin C - uas yog qhov zoo rau collagen ntau lawm - liab lub kua txob kua txob muaj cov antioxidants haib hu ua carotenoids.

Carotenoids yog cov nroj tsuag xim uas ua lub luag haujlwm liab liab, daj, thiab xim txiv kab ntxwv uas koj pom hauv ntau cov txiv hmab txiv ntoo thiab zaub. Lawv muaj ntau yam thiab tuaj yeem pab tiv thaiv tawv nqaij, muaj kuab paug, thiab ib puag ncig lub cev muaj kuab lom.

Sim: Hlais lub ntsej muag kua txob thiab dip rau hauv hummus li khoom noj txom ncauj, ntxiv rau hauv cov zaub nyoos, lossis muab hau rau hauv cov kua do.

3. Papaya

Cov khoom noj qab zib zoo no muaj ntau yam tshuaj tua kab mob antioxidant, cov vitamins, thiab cov zaub mov uas tuaj yeem tawv nqaij elasticity thiab txo qhov pom kev zoo ntawm cov kab zoo thiab wrinkles. Cov no suav nrog:

• cov vitamins A, C, K, thiab E
• calcium
• poov tshuaj
• tshuaj nplaum
• phosphorus
• B vitamins

Qhov ntau ntawm cov tshuaj antioxidants hauv papaya pab tua cov dawb radical puas thiab yuav ua rau. Papaya tseem muaj cov enzyme hu ua papain, uas muab cov txiaj ntsig los tiv thaiv kev laus los ntawm kev ua haujlwm raws li ib qho ntawm kev tiv thaiv zoo tshaj plaws. Nws kuj pom muaj nyob hauv ntau cov khoom lag luam exfoliating.

Yog li, noj papaya (lossis siv cov khoom muaj papain) yuav pab koj lub cev tso cov tawv nqaij tuag, ua rau koj muaj ntsej muag thiab tawv nqaij!

Sim: Ua kua txiv qaub tshiab tso kua txiv tso rau ntau lub npov ntawm papaya uas yog ib feem ntawm koj qhov kev noj tshais lossis ua lub ntsej muag papaya nyob hauv tsev rau koj hmo tom ntej hauv!

4. Cov kab dej npau

Blueberries muaj nplua nuj nyob hauv cov vitamins A thiab C, nrog rau cov hnub nyoog tiv thaiv antioxidant hu ua anthocyanin. Qhov no yog dab tsi muab cov pob xiav xiav lawv qhov tob, xim xiav kom zoo nkauj.

Cov no tuaj yeem pab tiv thaiv daim tawv nqaij los ntawm kev puas tsuaj vim lub hnub, kev ntxhov siab, thiab kev ua qias tuaj los ntawm kev sim kho lub teb thiab.

Sim: Pov cov qab no, cov txiv hmab txiv ntoo muaj suab thaj tsawg rau hauv lub txiv hmab txiv ntoo thaum sawv ntxov lossis txiv ntoo, thiab cia nws ua ib qho kev zoo nkauj zoo!

5. Zaub cob pob

Zaub cob pob yog lub zog tiv, pib ua kom lub cev muaj zog:

• cov vitamins C thiab K
• ntau hom tshuaj antioxidants
• fiber ntau
• folate
• lutein
• calcium

Koj lub cev xav tau cov vitamins C rau kev tsim cov collagen, yog cov protein tseem ceeb hauv daim tawv nqaij uas muab nws lub zog thiab ywj ywj.

Sim: Koj tuaj yeem noj zaub cob pob nyoos rau cov khoom noj txom ncauj sai sai, tab sis yog tias koj muaj sijhawm, maj mam ncu ua ntej noj. Los ntawm kev rau mob rau hauv cov nqaij ntses thiab kua zaub ntsuab, ua zaub cob pob yuav pab tso cov txiaj ntsig kev noj qab haus huv rau koj lub cev ntau dua.

Cov zaub mov lutein, txhawm rau txhawm rau khaws cia lub hlwb kev ua haujlwm, nrog rau vitamin K thiab calcium (uas yog qhov tseem ceeb rau kev noj qab haus huv ntawm pob txha thiab kev tiv thaiv kab mob hauv). Puas muaj ib yam dab tsi uas qhov no los tiv thaiv kev laus nkhaus uas tsis tau ua?

6. Hlwb Taum

Zaub ntsuab yog super hydrating thiab ntim nrog cov tshuaj antioxidant uas pab rau oxygenate thiab rov ua rau tag nrho lub cev. Nws tseem yog tus nplua nuj hauv:

• cov vitamins A, C, E, thiab K
• tshuaj nplaum
• cog raws heme hlau
• lutein

Qhov no ntau yam nplooj ntsuab lub siab vitamin C cov ntsiab lus txhim kho collagen ntau lawm kom cov tawv nqaij ruaj khov thiab du. Tab sis tsis yog txhua yam. Cov vitamin A uas nws muab yuav txhawb nqa cov plaub hau uas muaj zog, ci ntsa iab, thaum muaj vitamin K kom pab txo qhov mob hauv hlwb.

Sim: Ntxiv cov tes ua ntawm nplooj zaub ntsuab rau lub smoothie, zaub xam lav, lossis sauté. Ntau cov tswv yim? Txheeb xyuas peb cov zaub mov txawv uas suav nrog, suav nrog cov zaub qhwv ntsuab thiab khoom qab zib.

7. Ceev

Ntau cov txiv ntoo (tshwj xeeb tshaj yog almonds) yog qhov zoo ntawm cov vitamin E, uas yuav pab kho cov tawv nqaij ua kom tawv nqaij, khaws cov tawv nqaij noo, thiab tiv thaiv daim tawv nqaij los ua kom UV UV tawg. Walnuts txawm los tiv thaiv-omega-3 fatty acids uas yuav pab tau:

• ntxiv dag zog rau daim tawv nqaij cell daim nyias nyias
• tiv thaiv tiv thaiv hnub tiv thaiv
• muab cov tawv nqaij ua kom zoo nkauj zoo nkauj los ntawm kev saib xyuas nws qhov roj ntuj

Sim: Txau cov noob txiv sib xyaw ua ke ntawm koj cov zaub xam lav, lossis noj ib qho li ib qho khoom noj txom ncauj. Tsis txhob tshem tawm cov tawv nqaij, ib qho ntxiv, raws li kev tshawb fawb qhia tias cov tshuaj tua kab mob antioxidant ploj yam tsis muaj daim tawv nqaij.

• txo qis kev pheej hmoo mob plawv (walnuts) thiab hom 2 mob ntshav qab zib (pistachios)
• muaj peev xwm tiv thaiv kev poob qis ntawm kev txawj ntse hauv cov neeg laus (almonds)

8. Av av nkos

Avocados muaj ntau dua ntawm kev sib ntaus sib tua cov roj ntsha uas txhawb cov tawv nqaij kom zoo, ua kom tawv nqaij. Lawv kuj muaj ntau yam tseem ceeb uas yuav muaj, suav nrog:

• cov vitamins K, C, E, thiab A
• B vitamins
• poov tshuaj

Cov ntsiab lus siab ntawm cov vitamin A hauv avocados tuaj yeem pab peb kom tuag cov tawv nqaij tuag, tawm hauv peb nrog cov tawv nqaij zoo nkauj, ci ntsa iab. Lawv cov ntsiab lus carotenoid kuj tseem tuaj yeem pab txhawm rau txhawm rau tshem tawm cov co toxins thiab kev puas tsuaj los ntawm lub hnub lub hnub thiab kuj tseem pab tiv thaiv qog tawv nqaij.

Sim: Muab qee lub avocado rau hauv cov zaub xam lav, smoothie, lossis tsuas yog noj nws nrog rab diav. Thaum koj xav tias koj tau sim txhua txoj hauv kev noj avocado, peb tau txais 23 ntxiv. Koj tseem tuaj yeem sim ua cov tshuaj pleev ntsej muag yog lub ntsej muag tsis tshua zoo los tiv thaiv o, txo kev liab, thiab pab tiv thaiv kom tsis txhob muaj tawv nqaij!

9. Qos qos yaj ywm

Cov xim txiv kab ntxwv ntawm cov qos yaj ywm los ntawm cov tshuaj antioxidant hu ua beta-carotene uas hloov mus rau cov vitamin A. yuav pab rov ua kom cov tawv nqaij hloov pauv, txhawb lub ntsej muag ntawm daim tawv nqaij, thiab thaum kawg pab rau cov tawv nqaij mos mos thiab hluas.

Qhov cag zaub qab no kuj yog qhov zoo ntawm cov vitamins C thiab E - ob qhov no tuaj yeem tiv thaiv peb cov tawv nqaij los ntawm cov tshuaj dawb radicals thiab ua kom peb cov complexion radiant.

Sim: Koom tes nrog ib qho ntawm cov qos yaj ywm ci ci cov zaub mov txawv uas yuav coj koj cov kev noj tshais lossis khoom txom ncauj zoo li tsis muaj lwm yam ntxiv. Thanksgiving tsis yog tib lub sijhawm los ntxiv cov veggie no rau koj cov zaub mov noj!

10. Pomegranate noob

Pomegranates tau siv rau ntau pua xyoo ua tshuaj kho cov txiv hmab txiv ntoo. Siab nyob rau hauv cov vitamin C thiab, pomegranates tuaj yeem tiv thaiv peb lub cev los ntawm kev ua kom dawb radical thiab txo qis kev sib kis hauv peb cov kab ke.

Cov txiv hmab txiv ntoo uas muaj txiaj ntsig zoo no tseem muaj cov tshuaj sib txuas hu ua punicalagins, uas yuav pab tau khaws cov collagen rau ntawm daim tawv nqaij, ua kom qeeb ntawm cov laus.

Sim: Sprinkle cov khoom qab zib me me jewell mus rau tus me nyuam spinach walnut zaub rau tshuaj tiv thaiv kev laus!

Kev tshawb fawb kuj pom tau tias qhov sib txuas hu ua, uas yog tsim thaum pomegranates cuam tshuam nrog cov kab mob plab, tej zaum yuav rov qab mitochondria. Nws txawm nyob hauv kev tshawb fawb nas.

Dej nyab koj lub cev nrog cov zaub mov muaj txiaj ntsig zoo

Los ntawm kev tu peb tus kheej nrog cov zaub mov tiv thaiv kev laus, peb tuaj yeem nce roj kom zoo thiab saib xyuas peb qhov zoo tshaj plaws.

Yog tias koj tab tom nrhiav rau cov zaub kom qab dua kom sim, xaiv cov txiv hmab txiv ntoo thiab zaub kom tob. Cov nplua nuj ntxoov ntxoo feem ntau yog ib qho cim ntawm kev muaj zog tiv thaiv kev tiv thaiv ib puag ncig kom ua rau koj cov tawv nqaij noj qab haus huv thiab muaj zog. Cov xim ntau koj tuaj yeem haum rau koj lub phaj, qhov zoo dua.

Nws yog lub sijhawm maj mam txo cov cim ntawm kev laus thiab tiag tiag los ntawm sab hauv!

Nathalie Rhone, MS, RDN, CDN yog tus kws qhia zaubmov noj zaubmov noj tshuaj thiab kev noj tshuaj zoo ua haujlwm nrog BA hauv Psychology los ntawm Cornell University thiab MS hauv Chaw Kho Khoom Noj Khoom Haus los ntawm New York. Nws yog tus tsim ntawmKhoom noj khoom haus los ntawm Nathalie LLC, kev noj zaubmov tshwjxeeb hauv New York City tsom mus rau kev noj qab haus huv thiab kev noj qab haus huv uas siv txoj kev sib koom ua ke, thiabTxhua Qhov Zoo Noj, ib tus tshaj tawm kev noj qab haus huv thiab hom kev nyab xeeb. Thaum nws tsis ua haujlwm nrog nws cov neeg siv khoom lossis xov xwm, koj tuaj yeem pom nws taug kev nrog nws tus txiv thiab mini-Aussie, Brady.